Various people feel torment in their heels when they wander out of bed or seat and start to walk. It is truly a troublesome irritation in the far reaching ligament on the foot base and is known by the name of plantar fasciitis.
It is trailed by a serious torment in the base of the foot close to the heel and is more extraordinary in the morning or after you sit for a longer period of time and it makes you exceptionally uncomfortable to walk.
This condition is entirely basic in ladies who wear high heels, individuals who invest long stretches of energy standing, and runners. Extending activities are a portion of the basic medications that can offer assistance.
Take a rest – Limit the activities like jumping or running, and avoid spending too much time in a standing position. Use shoes with cushions in order to support the foot arch.
Reduce inflammation – Plantar fasciitis causes inflammation in the ligaments, so you will need to treat that inflammation which causes pain. Apply some ice on the affected spot for 15 minutes.
Increase flexibility – This condition appears due to ligament strain, so you will need to perform a series of exercises in order to increase your flexibility and prevent it from happening. If the symptoms are severe do not perform these exercises because you can damage your ligaments!
Exercise 1 – Put your feet on the floor with the toes pointing up. Pull the big toe toward the heel and hold it like that for 15-30 seconds.
Exercise 2 – Face a wall and put the hands against it at an eye level. Keep the injured leg back and the uninjured forward. The heel of your injured leg needs to be on the floor. The affected foot should be turned slightly inward while you slowly lean into the wall until you feel the stretch in the back of your calf. Hold like this for 15-30 seconds and repeat the procedure 3 times. Do this exercise couple of times a day.
Exercise 3 – Sit on the floor, placing your feet in front of you and the injured one on the center of a folded towel. The towel ends need to be taken and pulled towards you while you stretch the foot. Keep the knee straight and hold like this for 15-30 seconds.
Exercise 4 – Stand on the injured foot on step, reach for the bottom step with your heel until you start feeling a stretch in the arch of your foot. Hold like that for 15-30 seconds and then relax. Repeat this exercise 3 times.
Exercise 5 – Take a frozen juice can and roll your bare and injured foot back and forth from your heel to the mid-arch. You should do it in the morning for optimal results.
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